Stair Climbing Benefits And Tips
By Saksham Bhatia +2 more
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By Saksham Bhatia +2 more
Regular physical activity is vital for maintaining your fitness and health, apart from helping to lower the risk of cardiovascular conditions in the future. There are plenty of workout routines that strengthen muscles and build stamina (such as walking, running, callisthenics, etc). But did you know that simply taking the stairs can burn more calories than walking or even jogging?
Climbing the stairs can be something you do as part of your daily routine or you may use it as an exercise tool. The best part is that you don’t need to buy any expensive gym equipment, just find some stairs and get to work! Here’s why you should add stair climbing to your workout plan.
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Walking has long been suggested for most people who need to get their daily dose of physical activity – it is simple, easy to do and it works. If you have problems sticking to a weight loss program, maintaining 20 minutes of brisk walking daily can be much easier for you.
Stair climbing is also recommended since it burns much more calories than even a brisk walk. However, although most people have access to stairs, stair climbing is not as popular. A few reasons why stair climbing isn’t as popular as walking for weight loss:
Still, if you can do it regularly, stair climbing can provide even more benefits than walking. Let’s look into it.
Most health organisations recommend between 20-30 minutes of moderate-level physical activity daily. Even the World Health Organisation recommends 150 minutes of the same weekly. Of course, those who wish to lose weight may need to opt for slightly more intensive types of exercises. Stair climbing may be perfect in these cases.
Did you know, that for every minute you take the stairs, you burn 8 – 11kcal, which is high compared to other moderate-level physical activities? So, next time you are tempted to stand infront of the line for the lift, go for the stairs instead and get you steps in as well!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Taking the stairs everywhere may not always be possible. If you work on the 20th floor of an office building, you may not have the stamina nor the time to get to the top (not to mention you’ll be sweaty when you show up to work). Here are some key things to keep in mind for a safe and effective stair workout:
Taking the stairs can be good for the heart. Climbing stairs can improve the amount of “good cholesterol (HDL)” in your blood. Higher amounts of good cholesterol may help you lower the risk of heart disease.
Dr. Rajeev Singh, BAMS
Stair climbing may not be for everyone, you may need to check with your doctor whether you can safely climb the stairs. Additionally, there are certain warning signs to be aware of:
Stair climbing can be added to your daily routine easily wherever you work or live and can counteract a sedentary lifestyle. Be sure not to overstress your body and slowly ease into this form of rigorous physical activity. If you are overweight or obese, talk to your doctor or fitness instructor about incorporating stair climbing into your weight loss plan.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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